A complete program delivered for strength, cardio conditioning, mobility, and nutrition — personalized to you and planned day by day. No motivation required. Discipline only.
Built on the Stoic virtues of courage, fortitude, and perseverance. Target 1% better each day. Surprise yourself with where 100 days can take you.
The program plans the work and adjusts it week by week. It's up to you to implement it.
Strength loads, cardio heart-rate zones, meal portions — every target is derived from your own profile and goal, then adjusted week by week as your body changes. Nothing generic, nothing guessed.
Three full-body sessions a week, built on progressive overload — starting loads set by your own baseline test, with set-and-rep progressions that increase demand in small, structured steps. Every lift has a fallback: a regression, an alternative, and an at-home version.
Intervals, long runs, and Zone 2 aerobic work targeted to your own heart-rate zones — calculated from your age or measured max heart rate, and built to raise VO2 max, increase mitochondrial density, and improve your body's ability to burn fat for fuel.
Passive and active sessions, phased across the 100 days to expand range of motion and build joint stability — not an afterthought tacked onto training days, but a scheduled part of the week.
A growing recipe library with full macros, built on scaled macronutrient proportions to give your body what it needs — portions sized to your personal calorie target and recalculated weekly from your actual weigh-ins, with a shopping list built for you.
Quotes placed inside the workout and cardio screens you're already looking at, not a separate feature you have to go find. When you don't feel like training, the program has a prompt built in for exactly that day.
Day 1 of 100, then Day 2, then Day 3 — a simple count that keeps the goal in view without needing to feel inspired every morning.
Open the Research page and you'll find the actual studies behind the program — strength, cardio, nutrition, and mobility — each one linked to its original source. Nothing here is a guess dressed up as science.
Each phase stacks on the last. You are never starting from zero, and never asked to do more than you can finish.
Progressive load and volume, building toward your first real test.
A planned light stretch — recovery built into the plan, not a sign you're falling behind.
Heavier loads, fewer reps. The highest-intensity stretch of the program.
A 5K time trial and full strength retests — proof of 100 days, not just a finish line.
100 Days to Fit gives you the plan — the loads, the zones, the meals, the schedule. What you do with the next 100 days is yours to find out.
Real screens from 100 Days to Fit.
The program is designed for the days you don't feel like training. The structure carries you when motivation runs out.
You control the rep, the run, the meal. The result follows from consistent execution of the process.
Every limitation is a place to adapt. The program includes regressions, alternatives, and home versions for exactly this reason.
"Most of the fight happens before you start. Once you begin, it's just work."
100 Days to Fit was built using the latest scientific research on health and wellness. Every element of the program — your strength loads, your cardio heart-rate zones, your meal portions — is calculated from your own profile and goal, then adjusted weekly as you progress.
Your first week is free. Then unlock the full 100 days for a single payment — no subscriptions, no upsells.
Adults who want a structured, science-based strength and cardio program — not a beginner-only or extreme-athlete app. The baseline test places you at the right starting point, whatever that is.
No. Every lift includes a home alternative and a regression. A gym gives you more options, but the program is designed to work with minimal equipment.
You complete a baseline assessment for strength, cardio, and body metrics. The program then calculates your starting loads, heart-rate zones, and calorie target — and recalculates weekly from your weigh-ins.
Take the set to failure. The program is designed for everyone to reach failure at some point.
Trust the process. We're building good lifting technique and creating a process to reduce injuries when the lifting gets heavy.
Use your rate of perceived exertion (RPE).
A growing recipe library with full macros, portions auto-scaled to your personal calorie target, a weekly recalculation from your actual weigh-ins, and a shopping list built for you automatically.
No. It's a single one-time payment of $24.99 USD to unlock the full program — no recurring charges.
Not currently. 100 Days to Fit is iOS only.
Go to the More tab and choose Export. Your backup is saved to your Files app.
Go to the More tab, choose Import, and select your backup file.
Tap Restore Purchase on the paywall screen while signed in with the same Apple ID you used to buy it.
Reminders are set from the Measure tab. If they're still not coming through, check that notifications are allowed for the app in your iPhone's notification settings.
Yes, any time, from the Start tab. Your schedule recalculates automatically around the new date.
Yes. Everything stays on your device — nothing is transmitted anywhere.
Have a question about the program, your account, or a technical issue? Reach out and we'll get back to you within 2–3 business days.
Most questions about equipment, billing, and getting started are answered in the FAQ.
Read FAQ →Need help with an exercise, a substitution, or your schedule? The program includes in-app guidance for every movement.
